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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Roger G

In the 7 days ending Mar 21, 2019:

activity # timemileskm+m
  Running Road / Track3 2:39:03 17.63(9:01) 28.38(5:36) 452
  Orienteering2 1:43:27 9.32(11:06) 15.0(6:54) 388
  Running1 58:10 5.89(9:52) 9.48(6:08) 140
  Intervals1 57:16 4.53(12:39) 7.29(7:51) 240
  Running Warm-up2 41:50 3.23(12:56) 5.2(8:02) 69
  Swimming1 18:20 0.52(35:07) 0.84(21:50)
  Total8 7:18:06 41.13(10:39) 66.19(6:37) 1288
  [1-5]8 7:15:51

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FrSaSuMoTuWeTh

Thursday Mar 21, 2019 #

12 PM

Intervals 57:16 intensity: (2 @0) + (2:33 @1) + (4:45 @2) + (28:32 @3) + (21:24 @4) 7.29 km (7:51 / km) +240m 6:45 / km
ahr:133 max:158 shoes: Ghost 11 Aug 18

Decent set with Jon

1.35, 56
1.34, 55
1.32, 54
1.31, 53

Worked very hard as Jon increased pace on each
C • Hold on... 1

Wednesday Mar 20, 2019 #

Event: FVO Night event South Achray
 
7 AM

Swimming 18:20 [3] 0.84 km (21:50 / km)

6 PM

Running Warm-up 19:21 intensity: (1:10 @0) + (10:23 @1) + (5:58 @2) + (1:19 @3) + (31 @4) 2.01 km (9:37 / km) +32m 8:54 / km
ahr:95 max:147

Orienteering 43:15 intensity: (12 @0) + (6:40 @1) + (12:45 @2) + (2:03 @3) + (6:31 @4) + (15:04 @5) 6.05 km (7:09 / km) +122m 6:30 / km
ahr:133 max:181 shoes: VJ i-rock 2018

South Achray - night - oops missed the smaller loop - meant a puzzling lead before getting caught by GG and Lewis and later youngsters after missing 2nd and 3rd to last.

Tuesday Mar 19, 2019 #

5 PM

Running Road / Track 49:30 intensity: (26 @1) + (3:23 @2) + (21:44 @3) + (22:28 @4) + (1:29 @5) 8.26 km (6:00 / km) +178m 5:25 / km
ahr:139 max:166 shoes: Ghost 11 Aug 18

Monday Mar 18, 2019 #

7 AM

Running Road / Track 24:00 intensity: (1 @1) + (2:43 @2) + (20:45 @3) + (31 @4) 4.08 km (5:53 / km) +20m 5:44 / km
ahr:124 max:149 shoes: Ghost 11 Aug 18

4 PM

Running 58:10 intensity: (51 @0) + (9:12 @1) + (3:09 @2) + (26:32 @3) + (17:52 @4) + (34 @5) 9.48 km (6:08 / km) +140m 5:43 / km
ahr:127 max:164 shoes: Ghost 11 Aug 18

Sunday Mar 17, 2019 #

Event: CompassSport Cup Heat - Dunrod Hill, Greenock
 
12 PM

Running Warm-up 15:18 intensity: (35 @1) + (1:21 @2) + (12:22 @3) + (1:00 @4) 2.19 km (6:59 / km) +37m 6:26 / km
ahr:128 max:144 shoes: VJ i-rock 2018

Orienteering 1:00:12 intensity: (21 @1) + (1:45 @2) + (2:02 @3) + (8:50 @4) + (47:14 @5) 8.95 km (6:44 / km) +266m 5:51 / km
ahr:160 max:176 shoes: VJ i-rock 2018

Short Brown - 2nd 2.20 ish behind Dave, so solid run. Pushed hard and very limited mistakes - maybe a little off straight route on a couple.

Running Warm-up 7:11 intensity: (3:42 @2) + (3:17 @3) + (12 @4) 1.0 km (7:11 / km)
ahr:119 max:145 shoes: VJ i-rock 2018

Saturday Mar 16, 2019 #

4 PM

Running Road / Track 1:25:33 intensity: (2 @1) + (1:25 @2) + (46:09 @3) + (37:44 @4) + (13 @5) 16.04 km (5:20 / km) +253m 4:57 / km
ahr:138 max:166 shoes: Ghost 11 Aug 18

Steady Pce with Achilles conplaining

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